TODAY'S
WORKOUT

Duration: 8 minutes.

Scheme: 2 rounds of 6 moves.

Instructions: Move through all 6 drills twice at an easy, steady pace. Keep each rep smooth and deliberate. Let the body warm gradually and keep the breathing calm throughout.

Time: 20 minutes.

Format: Intervals

Scheme: 40s work / 20s rest x 4 rounds.

Instructions: Work 40 seconds at each station, then rest 20 seconds before moving on. Keep the pace even across all 4 rounds. Use smooth, repeatable reps and a load that lets posture stay sharp.

Do 3 rounds instead of 4 in the main, 1 round in the finisher, and 2 rounds in the challenge. Use bodyweight or a simpler plank position on loaded and braced moves. If needed, skip the optional challenge.

Option 1: Add a fifth round to the main intervals.

Option 2: In the finisher, complete 3 rounds instead of 2.

Option 3: Use a slightly heavier kettlebell for renegade rows only.

Approx. 2 minutes.

Format: Flow

Scheme: 30s each x 2 exercises, 2 rounds, no extra rest.

Instructions: Flow between both moves for 2 rounds with no extra rest. Keep transitions smooth and breathing even. Stay crisp through the trunk and light through the feet.

Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.

Time: 6 minutes.

Format: Circuit

Scheme: 40s work / 20s rest x 2 exercises for 3 rounds.

Instructions: Run the two stations as a circuit for 3 rounds, resting 20 seconds after each one. Keep the pace honest and the shapes clean. Stay smooth first, then add a touch of speed if control holds.

Duration: 3 minutes.

Scheme: 3 holds of 60 seconds.

Instructions: Let the heart rate come down and smooth your breathing out. Settle into each hold without forcing range.